Warm up
Strict Press
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
Hanging Sidebends x 12
15 Min. AMRAP
27 American KB Swing
21 Goblet Squats
15 Wall balls
9 KB Push press
400 Meter O/H Plate 35/55#
Rx Program:
Front Squats
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
Lateral sidebends w/ kb
12 Min. to build up to 80%
Power Jerk or Split
For Time
1000 Meter Row
Rest 2 min.
750 Meter Row
1 Min. rest
500 Meter row
30 sec rest
250 Meter row
+30 Power cleans 135/95#
